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🐟

●Low GI
⚡High Potassium
💪High Protein

Garlic salmon Calories

Salmon prepared with garlic; rich in protein and omega-3 fatty acids.

CALORIES · 100 G

208kcal

GI

0low

POTASSIUM · 100 G

384mg

FIBER · 100 G

0.1g

Quick answer

1 piece (medium) of Garlic salmon (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 2.3 g of carbs, 34.2 g of protein, 18.5 g of fat and 0.2 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Garlic salmon Nutrition Facts

Selected: 1 piece (medium) · 150 g

312

KCAL / 150G

Carbs

2.3g

· 1% DV

Protein

34.2g

· 68% DV

Fat

18.5g

· 24% DV

Fiber

0.2g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 44% · Fat 53%

Garlic salmon nutrition facts table · 1 piece (medium) (150 g)

NutrientAmount% DV
Calories312 kcal
Total fat18.5 g24%
Saturated fat3.75 g19%
Trans fat0.05 g
Sodium98 mg4%
Total carbohydrate2.3 g1%
Fiber0.2 g1%
Protein34.2 g68%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Garlic salmon?

ServingAmountCalories
1 piece (medium)150 g312 kcal
1 ounce (medium)28.4 g59 kcal
100 g100 g208 kcal
1 piece (small)100 g208 kcal
1 serving (small)120 g250 kcal
1 serving (medium)180 g374 kcal
1 piece (large)200 g416 kcal
1 serving (large)250 g520 kcal

Calculated from 208 calories per 100 g.

Frequently Asked Questions About Garlic salmon

How do you make garlic salmon?

Garlic salmon is made by seasoning salmon with garlic, oil, and herbs, then cooking it until the flesh flakes easily. Add lemon for brightness, and keep the garlic spread evenly over the fish so each bite is well seasoned.

Can you cook garlic salmon in foil?

Yes, garlic salmon cooks well in a foil packet. The foil helps retain moisture and keeps the garlic from scorching; open the packet near the end if you want the surface less steamy and more browned.

Can you make garlic salmon in an air fryer?

Yes, garlic salmon can be cooked in an air fryer. Arrange the pieces in a single layer so air can circulate, and check the thickest part for doneness; garlic mixed with a little oil is less likely to burn than dry minced garlic.

Is garlic butter or olive oil better for garlic salmon?

Either works for garlic salmon: butter gives it a rich, savory finish, while olive oil keeps the flavor lighter and suits Mediterranean-style seasoning. To prevent butter and garlic from browning too quickly, add them toward the end of cooking.

Should you put lemon on garlic salmon before or after cooking?

You can use lemon both before and after cooking garlic salmon, but a squeeze at the end keeps its flavor fresh. A long soak in lemon juice can firm the fish’s surface, so use it briefly as a marinade.

Do you cook garlic salmon with the skin on?

Yes, garlic salmon can be cooked with the skin on; it helps hold the fillet together and can turn crisp in a pan. Place the skin side down first, and remove the skin after cooking if you prefer not to eat it.

Why does garlic salmon taste bitter?

Garlic salmon usually tastes bitter when the garlic has burned. Minced garlic browns quickly in a hot pan or oven, so mix it with oil, use larger pieces, or add it near the end of cooking.

How do you reheat garlic salmon without drying it out?

Reheat garlic salmon gently, covered, with a small splash of water or broth to help keep it moist. Stop as soon as it is hot throughout; repeated or high-heat reheating can make the fish dry and intensify the garlic flavor.

Can you freeze cooked garlic salmon?

Yes, cooked garlic salmon can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator before reheating, and expect the texture to be somewhat softer than freshly cooked salmon.

What vegetables go well with garlic salmon?

Roasted broccoli, asparagus, green beans, and zucchini pair well with garlic salmon because their mild flavors complement the garlic without overpowering the fish. A crisp salad is another good choice when you want a lighter plate.

Garlic salmon Vitamins & Minerals

Vitamins

B12

4.8µg · 200% DV

Vitamin D

16.35µg · 82% DV

B3

13.05mg · 82% DV

B6

0.96mg · 56% DV

Minerals

Selenium

55µg · 100% DV

Phosphorus

378mg · 54% DV

Potassium ⭐

576mg · 17% DV

Iodine

23µg · 15% DV

Sodium

98mg · 4% DV

Garlic salmon Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Garlic salmon

To burn the 312 calories in 1 piece (medium) (150 g):

🚶

77min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

42min

Cycling

🏊

36min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Garlic salmon?

Garlic salmon is salmon seasoned with garlic and cooked in a pan, oven or on the grill. The garlic’s savoury bite complements the fish’s rich flavour, while properly cooked salmon stays tender and moist. It is served in many ways around the world: with salad or vegetables for a simple supper, or alongside potatoes, rice or grains for a more substantial meal. Lemon and fresh herbs make an easy, bright finishing touch.

It is a protein-rich main with very little carbohydrate; a 100 g portion provides 22.8 g of protein. Pair it with vegetables for a lighter plate, or add a grain or potato when you want a heartier meal.

How Nutritious Is Garlic salmon?

Nutrient density

Very high

82/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Garlic salmon Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Garlic salmon Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Garlic salmon Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Garlic salmon Fat Profile

SATURATED

3.75g

MONOUNSATURATED

6.75g

POLYUNSATURATED

4.65g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.